I've been lifting for over the past year steadily about 2-3/wk.
Focusing on legs and calfs. I've heard you should rest a day between work outs but a friend, who is a big guy and can bench like 500lbs, told me I don't need to rest a day. Any advice?

Also, whenever I eat a lot I get bigger but I lose the cut in my stomach and plus the weight/muscle adds up in my chest and upper body, while I'd like to get bigger and stronger thighs and calfs. Whats your advice? I might be focusing on bench and curls too much.

Well on the diet: could be improved. I usually eat lots of chicken. Also often eat deli sandwiches for lunch. Also often eat pasta, pizza (only one slice), and lots of salads. Not the best but not horrible.

Lifting I'm doing toe raises on that machine you sit in and press upwards. Usually put 7-8 45lbs on each side. Then do full leg press with 3 45lbs on each side. I bench using an olympic bar with one 45lbs on each side 10-15 reps, 3 sets. I just started incorporating more curls. use a curled bar (name?) with two 25lbs on each side and do 3 reps of 10.

Also do 3 sets of 50-75 sit ups / crunches on the ball.

This is a typical day with a few other things thrown. I can see by writing this I need to do full out squats right? Which I acually did today with 2 45lbs on each side. The only thing is that we only have that smith machine and its not as good as free weights right?

(I am 5'8" and about 160lbs)

Ok so tired, played sets for 3-4 hours today then lifted for 1hr or so then played again for 1hr 1/2. wheew.

if you are doing squats, 1) learn how to do them RIGHT (no staring at yourself in the mirror or at the ceiling) 2) forget your ego and go ALL the way down, you butt should be LOWER than your knees, a 90 degree knee angle is a half squat, not full.

If you reall did 225 all the way down your first time, good work.

look into starting strength or westside barbell for good programs, and dont mess with the, they work.

cncretecwbo, i was only going to 90 angel becasue i thought thats how you were supposed to do it. also there is a big mirror infront of the squat rack. you have no choice but to look at yourself. Not sure what westside barbell is.

You're circuit training which is not too bad if you're limited on time and want to work total body once or twice a week, but if you're doing the circuit on a daily basis, you're inhibiting your muscle growth. If you train every single day, you should limit yourself to 1 or 2 bodyparts per workout and not do total body. I'll give you and example of a daily workout: Mon: Chest and biceps, Tue: Legs and triceps, Wed: Back and forearms, Thu: Shoulders and abdominals, Fri: rest, Sat: back to monday's workout. See how simple that is? You don't even have enough days in the week to fill your total body.

cncretecwbo, i was only going to 90 angel becasue i thought thats how you were supposed to do it. also there is a big mirror infront of the squat rack. you have no choice but to look at yourself. Not sure what westside barbell is.

google it

its safer to go all the way.
also look at a spot on the ground about 10 feet in front of you. when i squat that happens to be about where my feet are in the mirror, so i just stare there. what i meant was dont look yourself in the eye in the mirror.

if i do i start to laugh anyway because i have a vein in my forehead that pops out